Your advice, please!

[Monolith]

Yea or Nay?

Sets in red are actual working sets.

Monday: Chest/Tri's
Hammer Wide Press - x15, x12, x8, x6, x6
Flat DB Press - x8, x8, x8
Pushdowns - x12, x8, x8, x6 (dropset)

Tuesday: Legs, Calves
45 Degree Press - x15, x10, x6
Hacks - x10, x9, x6
Lying Curl - x12, x12, x8
Abductors - x12, x12, x10, x5
Standing Calf Raise - x20, x15, x12, x10, x8 (dropset)

Wednesday: Off

Thursday: Back, Traps
Hammer Pulldown - x15, x12, x8, x8, x7
Seated Cable Rows - x8, x8, x7 (dropset)
Hyperextensions - x15, x15, x15
DB Shrugs - x15, x12, x10 (dropset)

Friday: Shoulders, Bi's
Hammer Shoulder Press - x12, x8, x8, x8
Cybex Lateral Raise - x11 (dropset)
Hammer Preacher Curl - x15, x12, x8, x6, x6
Standing BB Curl - x8, x8 (dropset)

I havent actually done this split yet, im currently doing a M(chest, tri, bi), W(legs), F(back, shoulders) split... but im finding im spending far too long in the gym (90 mins).

Was wondering what everyone thought of this new 4 day split (maybe i should work diff things together?), and also, your critique of my routine. I feel like i've got some holes in it.... Would it help if i listed the weights as well?

Thanks.

 

[Arnold]

the volume is actually a bit low for my taste, but it's okay. I assume all working sets will be to failure and that is the reason for such low volume, right?

 

[J'Bo]

whats a hammer wide press?
on second thought...whats with all the hammer movements?
you a carpenter or something?

 

[Monolith]

Originally posted by Prince
the volume is actually a bit low for my taste, but it's okay. I assume all working sets will be to failure and that is the reason for such low volume, right?

Yep, all working sets are to failure.

I was actually doing more working sets previously, but it seemed to be the opinion of this board that that could lead to overtraining - so i lowered the volume.

Often im still feeling very pumped and could do a few more good sets, but just restrain myself.

 

[Arnold]

many things can ultimately lead to overtraining, going to failure on all working sets every work-out can lead you to overtraining as well.

 

[Monolith]

Originally posted by J'Bo
whats a hammer wide press?
on second thought...whats with all the hammer movements?
you a carpenter or something?

sorry, hammer is just a brand of equipment my gym uses. like cybex.

i tend to use more machine exercises than most, as i dont have a training partner... and training to failure on certain exercises without a spot can be rather hazardous... like benching (although i must say, from personal experience, you havent truly known how far you can push yourself until youve got a bar with too much weight on it 6 inches from your larynx and no one else around - talk about a 'train as if your life depends on it' attitude )

 

[Arnold]

Just be careful, if you do not use dumbbells and barbells you are neglecting the synergistic muscles and can eventually lead to injury, especially rotator cuffs.

I train alone and never have a spot.

 

[Monolith]

Originally posted by Prince
many things can ultimately lead to overtraining, going to failure on all working sets every work-out can lead you to overtraining as well.

yeah, i suppose thats right... i dont feel that im in an overtrained state atm, though.

how many working sets per bodypart would you recommend? and should large muscles have more working sets than smaller muscles?

 

[Monolith]

Originally posted by Prince
Just be careful, if you do not use dumbbells and barbells you are neglecting the synergistic muscles and can eventually lead to injury, especially rotator cuffs.

I train alone and never have a spot.

Yeah, i use DB's quite a bit. It's the BB's i avoid...

How can you go to failure on stuff like bench press without a spot?

 

[Arnold]

I like to do around 6 for small body parts and 9 for large (on average).

I never go to absolute failure on exercises like free weight bench press.

 

[Monolith]

Originally posted by Prince
I like to do around 6 for small body parts and 9 for large (on average).

I never go to absolute failure on exercises like free weight bench press.

ahh... ok.

on kind of a seperate note - is there a general rule to follow for the length of rest intervals?

im using 90 sec RI's for everything but legs, which is 120 secs.

 

[Arnold]

for the type of training you're doing I would say 2-3 minutes rest intervals.

 

[Monolith]

Originally posted by Prince
for the type of training you're doing I would say 2-3 minutes rest intervals.

youch!

what am i supposed to do with all that time? bring a book i guess?

 

[J'Bo]

or check out some chicks in your gym....just ask kuso about chick watchin in the gym or Dave he is a master(bater)....just a suggestion though. <this is j'bo's way of lightening up a thread and trying to make you laugh...please dont take offense>

 

[Monolith]

Originally posted by J'Bo
or check out some chicks in your gym....just ask kuso about chick watchin in the gym or Dave he is a master(bater)....just a suggestion though. <this is j'bo's way of lightening up a thread and trying to make you laugh...please dont take offense>

LOL... no worries, its hard to make me take offense to anything.

id spend more time checking out the chicks in my gym if i wasnt so afraid theyd beat me up for it... some of them are HUGE

 

[J'Bo]

really? yikes....hopefully i scare some of the guys in my gym too maybe that should be my new goal...get big enough to scare the boys away.

 

[Monolith]

Originally posted by J'Bo
really? yikes....hopefully i scare some of the guys in my gym too maybe that should be my new goal...get big enough to scare the boys away.

just grunt and scream as you military press a couple 45's, that should do the trick

 

[J'Bo]

no they just think that i am moaning and it kinda defeats the whole purpose....45's hey....not gonnsa happen anytime soon.

 

[sawheet]

JBO moaning, I liky

 

[jasonbrunt]

i use the same split currently, but I was advised by some folks in here to group biceps w/chest and triceps w/back...just not on back to back days.

 

[Twin Peak]

Originally posted by Monolith
Yea or Nay?

Sets in red are actual working sets.

Monday: Chest/Tri's
Hammer Wide Press - x15, x12, x8, x6, x6
Flat DB Press - x8, x8, x8
Pushdowns - x12, x8, x8, x6 (dropset)

Tuesday: Legs, Calves
45 Degree Press - x15, x10, x6
Hacks - x10, x9, x6
Lying Curl - x12, x12, x8
Abductors - x12, x12, x10, x5
Standing Calf Raise - x20, x15, x12, x10, x8 (dropset)

Wednesday: Off

Thursday: Back, Traps
Hammer Pulldown - x15, x12, x8, x8, x7
Seated Cable Rows - x8, x8, x7 (dropset)
Hyperextensions - x15, x15, x15
DB Shrugs - x15, x12, x10 (dropset)

Friday: Shoulders, Bi's
Hammer Shoulder Press - x12, x8, x8, x8
Cybex Lateral Raise - x11 (dropset)
Hammer Preacher Curl - x15, x12, x8, x6, x6
Standing BB Curl - x8, x8 (dropset)

1) You should be in the 8-12 working sets per BP per week.

2) Chest needs inclines, somewhere.

3) Tris need some power movement, closegrips, skull crushers, overhead DB press, etc.

4) Legs kill abductors, add squats or at least front squats. Do SLDL for hammies in addition to or instead of curls.

5) Back needs more work, also needs power movements. You should add deadlifts and rows at least. Deads -- learn to love em. Rows can alternate from barbell to DB to T-Bar. Seated cables are you be used sparingly.

6) Shoulders -- guess what my comments are going to be. Add pressing movements -- DBs or barbell to the front. Cybex machine? Come on man, grab them dumbbells, and do them seated. Need bent over laterals for those rear heads.

7) Flip flop the exercise order.

Overall you stray away from power movements, and do to many hammer strength machines.

 

[ZECH]

Re: Re: Your advice, please!

Originally posted by Twin Peak

2) Chest needs inclines, somewhere.

Hey, how about telling this to Chicken Little!!

 

[Twin Peak]

Re: Re: Re: Your advice, please!

Originally posted by dg806
Hey, how about telling this to Chicken Little!!

I have, repeatedly. He is even starting to do them now. I think. We still disagree, however.

 

[Triple Threat]

Originally posted by Monolith
How can you go to failure on stuff like bench press without a spot?

You can use a power cage. I can set the safety bar just above my throat which enables me to turn me head sideways and slide out. You'll need a bench just the right height for your body. Forturnately the gym where I train has just a set-up.

 

[ZECH]

Re: Re: Re: Re: Your advice, please!

Originally posted by Twin Peak
I have, repeatedly. He is even starting to do them now. I think. We still disagree, however.

Damn!! (DG's in disbelief!)

 

[Twin Peak]

Or, you can simply ask for a spot. I do.

 

[Monolith]

Re: Re: Your advice, please!

Originally posted by Twin Peak
1) You should be in the 8-12 working sets per BP per week.

2) Chest needs inclines, somewhere.

3) Tris need some power movement, closegrips, skull crushers, overhead DB press, etc.

4) Legs kill abductors, add squats or at least front squats. Do SLDL for hammies in addition to or instead of curls.

5) Back needs more work, also needs power movements. You should add deadlifts and rows at least. Deads -- learn to love em. Rows can alternate from barbell to DB to T-Bar. Seated cables are you be used sparingly.

6) Shoulders -- guess what my comments are going to be. Add pressing movements -- DBs or barbell to the front. Cybex machine? Come on man, grab them dumbbells, and do them seated. Need bent over laterals for those rear heads.

7) Flip flop the exercise order.

Overall you stray away from power movements, and do to many hammer strength machines.

Monday -
Hammer Press x3
Flat DB Press x3
Incline DB Press x3

Skullcrusher x3
V-Bar Pushdown x3
(I have a feeling my tri's will be dead by this point... but if i can still move 'em, ill throw in some dips?)

Tuesday -
Squats x3
Hacks x3
45 Press x3
Deadlifts x3 (no idea how to do this... can someone post a link to one of those .gif's that illustrates em?)
Seated/Lying Curl x3

Wednesday -
OFF

Thursday -
Hammer Pulldown x3
Deadlifts x3 (Are these the same style of deadlift as on Tuesday? Or do i use a different form to target the back?)
Rows x3 (Unsure of correct form on these, too.)
(Seated Cable Rows - Used sparingly... why is this?)

Standing BB Shrugs x3
Seated DB Shrugs x3 (no idea how my grip is going to last by this point... maybe its time i finally get some straps)

Friday -
Hammer Shoulder Press x3
DB Military Press x3
Bent Over Lateral Raise x3 (On these... i had done them previously, but was again unsure of my form, and was feeling it a bit in my back... so thats why i started using the cybex instead. If someone could link to one of those .gif's again, id appreciate it.)

Seated Alt DB Curl x3
Hammer Preacher Curl x3
Standing BB Curl x3

Ok... now, is that an improvement? Still need tweaking, TP? What do you think about adding some dropsets in there? As for "flip-flop"ing the exercise order... does that mean just reverse the entire routine (monday uses fri routine, etc)? Or are there certain things i should reverse?

And if anyone else would like to say something, please feel free... no matter how small the comment. Prince? I'm sure you've got something to say.

 

[dvlmn666]

Re: Re: Your advice, please!

Originally posted by Twin Peak

5) Back needs more work, also needs power movements. You should add deadlifts and rows at least. Deads -- learn to love em. Rows can alternate from barbell to DB to T-Bar. Seated cables are you be used sparingly.

Overall you stray away from power movements, and do to many hammer strength machines.

This guy sounds like me up until last Nov. TP is right dude the deads are killer and help result in great overall strength increases.

Grab Dumbells and stay away from the Barbells unless you ask somebody to spot ya. Other than that freeweights are the best, I've found that out now, also feel like I've wasted alot of time those years I based my routine on machines.

TP, I thought you had a training partner?

 

[Twin Peak]

My training partner showed up today for the first time in 6 weeks. Still last week I did incline barbell presses (335 for 5) without a spot, and got a spot for my next set.

Mono -- meant flip your 2 bi exercises.

Stiff legged deadlifts are different.

Add drop sets from time to time, but not always.

Can someone help him on form, etc? I am swamped.

 

[Triple Threat]

If you are worried about your triceps being shot after having worked chest, pair biceps with chest and do triceps on the same day as shoulders.


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